How to Maintain that Summer Body

Have you spent months on end trying to get that summer body? Well summer is here, and hopefully so is that ‘summer body’, so here is my advice on how to keep it.

Over the last 3 months I have used an app bought by Under Armour for $475million called MyFitnessPal. I’ve used it religiously, almost like an addiction. It involves logging all the food you eat that day, the exercise you’ve done that day, and your weight. It then predicts how much you will weigh in 5 weeks time, given that you stick to that specific routine.

Whenever I talk about it to my mates they always seem sceptical and are keen to highlight the negative aspects of the app; weight training is effectively irrelevant to it, it’s too much of a commitment, it doesn’t sound very fun.

I agree with the weight training aspect, it needs updating almost into a weight training diary so you can plan your sessions. However, the other two I disagree with because I don’t think you can ever be too committed to improving yourself everyday, and watching yourself transform into something you want to be couldn’t be more fun!

MyFitnessPal isn’t just for muscle gain, it’s a great way of monitoring what you put into your body in order to lose weight. One of the biggest myths about weight loss is that you have to eat less, you don’t. You can eat as much as you want and whatever you want as long as you don’t go over your calorie limit. Obviously the more calories a food has the less you can eat of it, however it is possible to lose weight without having to sacrifice the food you love, especially with regular exercise.

The dietary principle ‘If It Fits Your Macros’ (IIFYM) emphasises this. There are 4 types of macro nutrient;

  • Carbohydrates
  • Protein
  • Fat
  • Alcohol
  • Fiber*

*Fiber is a component of carbohydrate macro nutrients an therefore nutritionists consider it a micro nutrient, however I have included it because it should be a major consideration when recording macros.

macros

IIFYM is a principle started by bodybuilders who got bored of eating the same old ‘clean’ foods day in day out. Put simply, it is a method of losing weight from another perspective. The traditional method is the ‘eat clean’ diet loathed by everyone but effective due to the low calorie nature of healthy foods. The IIFYM principle is to just eat less of the foods you enjoy because if you eat less calories than your body requires you will lose weight at a steady and predictable rate.

I’ve been aiming to gain lean muscle mass, and as a result have had macros of 40% Protein, 40% Carbohydrates, and 20% Fat. It’s worth double checking all your entries for the macros not just the calories, this is because a lot of the foods logged on the app have been entered incorrectly. For example, there may be two options of rice to select, both show the same amount of calories, but if you click on one it says it has 10g of fat in it which is obviously false, compared to 1g in the other. MyFitnessPal has a reputation for calorie counting, but its not the calories you should be focusing on, it’s the macros.

(MyFitnessPalApp, 2012)

Will Wood, Leeds Beckett University, Sport Marketing Student

References;

Beach Bodies Health and Fitness | Accessed: 17 July 2016

Matthews, G. (2015) • Under Armour acquires MyFitnessPal for $475 Million | Accessed: 17 July 2016

MyFitnessPalApp  •  Introduction to MyFitnessPal | Accessed: 17 July 2016

myfitnessroad   How to diet? By using a sensible eating plan | Accessed: 17 July 2016

 

 

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